1. The “Death Grip” on the Gi

If there is one thing a white belt is famous for, it is the “Death Grip.” This is the habit of grabbing an opponent’s collar or sleeve and holding on with 100% of your strength, regardless of whether that grip is actually helping you.

• The Habit: Beginners often feel that if they let go of their opponent, they will lose control. This leads to white belts finishing a round with forearms so cramped they can barely open their hands.

• The Reality: In Brazilian Jiu-Jitsu, grips should be purposeful. If a grip isn’t leading to a sweep, a submission, or a dominant position, you are simply wasting energy.

• The Fix: Learn to relax. Only use as much strength as needed to maintain the grip. At our academy in Irving near Dallas, we teach students that “hooks” are often more effective and less exhausting than “squeezing.”

2. Holding Your Breath (The Red Face)

New students often forget the most basic human function when they start rolling: breathing. It is common to see a white belt turn bright red or even purple during a thirty-second scramble.

• The Habit: When the body is under stress, the natural instinct is to hold the breath. This triggers the “fight or flight” response, which clouds judgment and drains the gas tank instantly.

• The Reality: Oxygen is the fuel for your muscles and your brain. Without it, you cannot think strategically or move effectively.

• The Fix: Focus on rhythmic, diaphragmatic breathing. Even when you are on the bottom of a heavy side control, focus on small, steady breaths. This is a core component of every BJJ class in Irving.

3. The “Spazzy” Energy Burst

In the BJJ community, the term “spazzy white belt” refers to someone who uses explosive, erratic movements without any technical goal.

• The Habit: When a beginner doesn’t know what to do, they often try to do everything at once. They kick their legs, flail their arms, and try to explode out of positions using pure athleticism.

• The Reality: This is dangerous for both the white belt and their training partner. It leads to accidental knees to the face and unnecessary injuries. Moreover, it is incredibly inefficient.

• The Fix: Slow down. If you don’t know the technical escape, ask. It is better to move slowly and technically than quickly and dangerously. We prioritize controlled environment training at the MA BJJ Academy to help curb this habit.

4. Looking at the Ceiling (The Stargazer)

When a white belt is in someone’s closed guard, they often have a strange habit of looking straight up at the ceiling or closing their eyes entirely.

• The Habit: Beginners often feel overwhelmed by the closeness of the opponent. By looking away, they subconsciously try to distance themselves from the problem.

• The Reality: You cannot defend what you cannot see. Looking at the ceiling exposes your neck for chokes and makes your posture easy to break.

• The Fix: Keep your eyes on your opponent’s chest or chin. This helps you maintain posture and allows you to see their movements before they happen. This situational awareness is a vital part of self-defense.

5. The YouTube Specialist

We live in an age of information. Many white belts spend hours on YouTube watching “flying triangles” or “worm guard” before they even know how to do a proper bridge and roll.

• The Habit: Trying to use “secret” advanced techniques seen online during a live roll, usually resulting in getting swept or submitted immediately.

• The Reality: Advanced moves require a deep understanding of weight distribution and leverage that only comes with time on the mats. You cannot build a house without a foundation.

• The Fix: Trust the curriculum. Focus on the moves your instructor teaches during your BJJ training. Master the fundamentals—escapes, posture, and basic submissions—before trying to add the “flashy” stuff to your game.

6. Obsessing Over Stripes and Belts

Every white belt wants to know one thing: “When do I get my first stripe?”

• The Habit: Comparing your progress to others and constantly checking the belt of everyone else in the room. This can lead to frustration if a peer is promoted faster.

• The Reality: Progression in Brazilian Jiu-Jitsu is individual. Everyone has a different starting point and a different learning pace. The belt is simply a reflection of your time and consistency on the mat.

• The Fix: Focus on the skill, not the cloth. Instead of asking when you will get a stripe, ask your instructor what you need to improve on. At our school in Irving near Dallas, we value the journey and the personal growth over the rank.

7. Apologizing for Everything

White belts are often incredibly polite, sometimes to a fault. They tend to apologize every time they accidentally lean too hard, sweat on someone, or catch a submission.

• The Habit: “I’m sorry I’m heavy,” “I’m sorry I’m sweating,” “I’m sorry I tapped you.”

• The Reality: It’s a combat sport! Your partners expect you to be heavy, they expect to get sweaty, and they expect you to try and submit them.

• The Fix: Acknowledge that discomfort is part of the game. Instead of apologizing, thank your partner for the roll. This builds a much stronger BJJ community and keeps the focus on the training.

8. The “Muscle-Through” Escape

When trapped in a submission or a bad position, a white belt’s first instinct is often to just “bench press” the opponent off them.

• The Habit: Using upper body strength to push an opponent’s chest instead of using hips and frames.

• The Reality: A good opponent will use that “push” to armbar you instantly. BJJ is about using your whole body (especially your legs and hips) to create space, not just your arms.

• The Fix: Learn to use “frames.” Instead of pushing with muscles, use your bones to create a structure that the opponent cannot collapse. This is a foundational concept we teach in every BJJ class in Irving.